6.72 km · 37:19 (37:20 elapsed) · 5:33/km · HR 136 avg / 152 max · cadence 176 spm · +39m/-37m
Execution: plan 40′ Z2 → ran 37:19 (-7 %) · HR 136 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:48 | 5:48/km | 5:54/km | +10 m | 123 |
| 2 | 1.00 km | 5:29 | 5:29/km | 5:32/km | +3 m | 132 |
| 3 | 1.00 km | 5:28 | 5:28/km | 5:32/km | +4 m | 134 |
| 4 | 1.00 km | 5:28 | 5:28/km | 5:32/km | +3 m | 137 |
| 5 | 1.00 km | 5:39 | 5:39/km | 5:26/km | +12 m | 141 |
| 6 | 1.00 km | 5:24 | 5:24/km | 5:25/km | +5 m | 142 |
| 7 | 0.31 km | 1:45 | 5:39/km | 5:38/km | +3 m | 142 |
| 8 | 0.41 km | 2:20 | 5:41/km | 5:28/km | +7 m | 145 |
Week 4, day 1: gate passed in the morning, prescription delivered in the evening — 83 % Z2 at HR 136.
The coach’s read
Week 4 opens with the easy-run archetype: HR 136 average, only 5 % of the run above Zone 2, and a 5:33 pace that fell out of the discipline rather than being chased. One transition artifact: the watch still carried the 35-minute version at run time — the 40-minute prescription reached the calendar mid-day — so 37:19 splits the difference; from Wednesday the watch says 40′. The build is back on: the week’s real watch-points are the morning scores and the first Wednesday Rathleff dose.
Part of week 4 of the 30 km build.